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BoostcampPNG

Arm focused SIRU

by taban B.

Program Description

bigger arms in 1 month

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 29, 2024 01:09
  • Last Edited
    May 18, 2024 04:18
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 8.5
2
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Hamstring Curl
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-18 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8.5
4
Seated Calf Raise
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
15-18 reps
12-18 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
6
Upright Row (Barbell)
3
15-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
15-18 reps
12-18 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
6
Upright Row (Barbell)
3
15-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
15-18 reps
12-18 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
6
Upright Row (Barbell)
3
15-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Smith Machine)
2
1
15-18 reps
12-18 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
1
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
6
Upright Row (Barbell)
3
15-18 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8
Day 2
1
Lateral Raise (Machine)
3 Sets
15 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
3
Seated Hamstring Curl
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 3
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
2
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15-18 Reps
@8.5
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8.5
4
Seated Calf Raise
3 Sets
20 Reps
@8
Day 5
1
French Press
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
15-18 Reps
12-18 Reps
@8.5
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
4
Bicep Curl (Cable)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
6
Upright Row (Barbell)
3 Sets
15-18 Reps
@9